Wednesday, August 28, 2013

Aug 29

V-Ups

CrossFit Group
Skill Work
EMOM for 5:00
20 Double Under

MetCon
For Time:
20 Toes 2 Bar
10 Box Jump
20 Knees To Elbow
10 Box Jump
20 V-Ups
10 Box Jump
20 Sit Up

Weightlifting Group
A. 3 x 3 Jerk Step Through
B. 4 x 1 Clean up to 85%
C. 3 x 5 Back Squat

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am
6 Rounds of:
30 Squats
19 Power Clean (135/95)
7 Strict Pull Ups
400m Run

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